With back pain, leg pain, and neck pain being so common, most of us already know exactly what we need to do to get some relief in those areas. But wrist pain? What exactly do we do about that?
Wrist pain is more common than you might think, affecting as many as 3% of working-age Americans every single year. It can be annoying, because our hands are the most valuable parts of our body.
If you’re experiencing wrist pain, you probably want relief quickly so you can get back to your daily tasks with ease. Luckily, there are some fantastic remedies that you can try right from home!
What Causes Wrist Pain?
Wrist pain can come about suddenly, and the pain can range from mild achiness to severe shooting sensations. If it feels like something is extremely off and the pain is excruciating, seek medical attention before trying any remedies from home.
One of the most common causes of wrist pain is carpal tunnel syndrome, which occurs when the median nerve is compressed or pinched. The median nerve is one of three major veins in the forearm responsible for providing sensation to the thumb, index finger, and middle finger.
Swelling in the wrist might trigger carpal tunnel syndrome, which can cause pain due to excess pressure in the wrist and on the median nerve. Wrist swelling can occur from a number of tasks, but often stems from repetitive tasks and motions, such as typing, drawing, or building.
This is why office workers, writers, and mechanics are most likely to experience pain in their wrist, as they are more prone to pinching the median nerve due to more frequent use of the hands.
Regardless of the reason, wrist pain can be a nuisance, especially if your work depends on fluid use of your hands. But not to fear — there are some things you can try right now to get some instant relief, even if just temporarily.
Ways To Relieve Wrist Pain
There are so many different ways to relieve wrist pain that we won’t be able to cover every single one in this article. However, we’ll walk you through some of the most effective and popular ways that pain and swelling can be reduced.
Stretches
Stretching your wrist is a great way to relieve some tension quickly and easily.
Wrist extension is the epitome of wrist stretches. Hold out your arm directly in front of you with your left palm face down. With your right hand, grab your fingers and gently pull your left hand towards your body, keeping your arm straight. Pull until you feel some tension, and hold for five seconds. Swap hands and repeat twice.
Another good stretch is the wrist flexion, which is a similar movement in the opposite direction. Hold out your left arm again, but this time keep your palm facing up. Grab your fingers and pull your hand towards your body until you feel resistance. Swap hands and repeat.
To utilize full movement of the wrists, you can try wrist rotations. Hold your left arm out in front of you, rotating your wrist clockwise for three rotations, and then counter clockwise. Use your right hand to grasp your wrist and hold it steady. Swap hands and repeat.
If you ever start to feel some tension in your wrists after typing for an extended period, consider incorporating this stretch to relieve pressure before it becomes more severe.
Topical Ointments and Creams
Stretching might not be enough to get the job done. If that’s the case, there are plenty of over the counter creams and topical solutions that you can try.
Traditional pain creams are great for relieving aches and pains from everyday activities, but many can be irritating to the skin due to harsh ingredients.
CBD pain creams are especially helpful here because they work to absorb directly into the affected area to provide temporary but instant relief to achy wrists, while also moisturizing the skin, especially when paired with nourishing ingredients like avocado oil and jojoba oil.
Try using a topical cream before or after your wrist stretches for maximum relief.
Ice Packs and Heating Pads
Hot or cold compresses are classic remedies for alleviating soreness because they are accessible options that are tried and true. However, it’s important to understand when to use ice and when to use heat.
Ice is best used immediately following an injury. If you find yourself feeling particularly sore after a long day of painting or typing, it is a good idea to apply ice to your wrists for 10 to 20 minutes at a time. This will constrict your blood vessels and reduce swelling.
Heat can then be used during the healing process. After a day or two as your wrist’s swelling begins to subside, use a heating pad or compress to open up the blood vessels and relieve tension in the wrist muscles and nerves. This will help loosen the muscles to prevent injury down the road.
Dietary Supplements
Supporting your bones and muscles with necessary vitamins is a great way to strengthen and defend against throughout the body. Essential nutrients such as calcium and vitamin D3 can build up stronger bones and help alleviate pain when problems arise.
Certain vitamins only target specific benefits, but for a more holistic approach, try CBD gummies. Similar to topical ointments, there are a wide range of benefits that CBD can offer for easing discomfort. Joint discomfort has secondary side effects such as decreased mood and lower productivity, but CBD can help restore balance to mood and cognition while simultaneously alleviating muscle tenderness and supporting joint health.
Getting a Good Night’s Sleep
This might seem like it has nothing to do with preventing wrist pain, but it’s actually one of the greatest factors in preventing soreness in every part of your body.
When you sleep, your muscles gradually relax to help prevent movement during deep sleep. However, this is necessary for giving your muscles time to rest and recuperate if they become pulled or strained during the day.
It’s helpful to unwind with meditation or a calming activity before bed to ensure that you get the proper amount of quality rest. This will give your muscles the appropriate amount of time to heal so that you wake up feeling rejuvenated.
How To Prevent Wrist Pain
The easiest way to alleviate wrist pain is to prevent it from happening in the first place! Here are some things you can try to make sure your wrist remains happy and healthy.
Wrist Rests
Try saying that five times fast! Wrist rests are most suitable for people who spend a lot of time at computers typing, as this is a huge stressor on the median nerve. Wrist rests are small cushions that can lay in front of your keyboard to allow your wrists to comfortably lay while typing.
This can help prevent the median nerve from being pinched and can provide overall comfort to your hands while sitting at your computer. There are some wrist rests that you can even wear as a glove, which might be more effective in helping to prevent injury.
Wrist Wraps and Braces
Your wrist might become tender because of frequent, abnormal movements. Using compression wraps or wrist braces is one of the best ways to prevent injury from occurring.
Wrist braces are sort of like gloves that fit around your lower forearm, wrist, and thumb. They help to keep the wrist in a stagnant position to lower the risk of pinching the median nerve. This is a popular option for people who play sports where quick movements of the wrist can cause discomfort.
In Conclusion
Wrist pain is a common ailment among working professionals or creative expressionists whose hands are their livelihood. Repetitive motions and constant strain can cause the median nerve to be compressed, which can cause pain due to wrist swelling.
To help remedy minor discomfort, stretches, topical pain creams, ice and heat, or dietary supplements are reliable tactics. You can even combine a few of these into one for maximum relief.
To prevent pain in the future, consider using wrist rests for typing or wearing a wrist brace to maintain healthy wrist posture. Besides that, even getting a good night’s rest can help alleviate wrist pain.
Wrist pain can put a damper on your day, but luckily, it can be alleviated pretty easily. Hopefully you can incorporate these practices into your daily life to maintain happy, healthy hands!
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Sources:
https://orthoinfo.aaos.org/en/diseases–conditions/carpal-tunnel-syndrome/
https://www.sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep
